1, Chinese medicine dietotherapy to lose weight
Jiangzhiyin
Ingredients: 3 grams of oolong tea, 0/8 grams of Sophora japonica/kloc-,30 grams of Polygonum multiflorum, 0/8 grams of wax gourd/kloc-,and 0/5 grams of hawthorn/kloc-.
Practice: First, put Sophora japonica, Polygonum Multiflori Radix, wax gourd and hawthorn into a pot for decoction, then take hot tea and soak it until it is thick, and you can drink it, daily 1 dose.
Effect: fat reduction is aimed at obesity.
Kelp cassia seed soup
Ingredients: 50g kelp, 0/5g cassia seed/kloc.
Practice: decoct in water, drink soup and eat kelp. Daily 1 dose, you can eat it often.
Efficacy: remove fat and lower blood pressure. It is used for obese patients with hypertension.
green tea
Ingredients: green tea.
Practice: brew with boiling water, drink it when the tea is strong, and drink it every morning. You can also drink it often during the day.
Effect: Eliminate fat and greasy, and refresh your mind. Used for obesity.
Hawthorn porridge
Ingredients: hawthorn 30g, japonica rice 60g, sugar 10g.
Practice: first stir-fry hawthorn in casserole, add japonica rice and sugar to cook porridge. Seven doses are 1, which can also be taken frequently.
Efficacy: This porridge has the effects of invigorating stomach, promoting digestion and removing blood stasis. It is suitable for food retention and internal accumulation, and can also prevent and treat hyperlipidemia, hypertension and coronary heart disease.
2, the plan to lose weight
The first week: lay a good foundation
Monday-analyze progress
You may need a running expert to observe the way you run deeply, and he will judge whether you need extra help. This can also help you know whether your running shoes are suitable or not, and can also minimize sports injuries.
Tip: You can do this analysis in sports shoes brand stores or sporting goods stores.
Wednesday-core muscle group exercises
Sign up for core muscle training courses, such as Pilates. "A strong core muscle group helps to maintain a correct running posture and improve your running skills," SonjaMoses said.
Saturday-organize the running music list
"Good music can increase 15% interest, boost running spirit and reduce 12% effort. The rhythm of music can also help you maintain a stable running rhythm. " Dr CostasKarageorghis, a music and sports expert at ShoCKAbsorber, a British sports bra brand, said.
Week 2: Start running!
Monday-Basic Learning
Time to start running! During this week, before each departure, please perform the following six confirmation items:
Look up and make sure your eyes are straight up, not looking around. Make sure your shoulders are relaxed. Make sure your hands and elbows are about waist height. Remember to relax, but don't let them droop. When you start running, you drive your body, as if your body is going to fall down and you have to move forward. Choose the pace that you feel most natural. Breathing should have a natural rhythm.
Monday-5 km walk
You can use app software to plan your running route, or you can check it online. Write down what you have learned and start walking along the route. It takes a lot of time to walk, but it can increase confidence. Remember, if you can walk 5 kilometers, you can run 5 kilometers. It's just a matter of speed.
Wednesday-Exercise your legs and stretch your hips.
Saturday-1.5 km run.
Plan a shorter route and then add some jogging. Don't run too fast. If you start to feel that you can't run, slow down and walk. When you find the rhythm of breathing, you can continue running.
Week 3: Perseverance!
Run on Monday-1.5km.
This time, reduce the amount of walking and use more running. Remember, you don't need to run too fast.
Wednesday-sprint training
You can find a coach to teach you sprint training. Sprint training can improve your running skills, improve your posture and increase your speed of walking with heels and toes instead of jumping.
Saturday-1.5km jogging
Jogging all the time and thinking about what you have learned before. Don't worry about speed and time. Listening to some quiet music can help you keep a steady jogging rhythm.
The fourth week: strengthen the training intensity.
Monday-sprint at a greater distance and run1.5km.
Run as usual today, but increase the intensity in an instant! Run fast for 30 seconds, or sprint between two lampposts with the lamppost as the indicator. Adding some intermittent sprints to your jogging distance of 1.5km can improve your physical fitness.
Wednesday-Take a running course
Sign up for a challenging but healthy course, such as jogging in circles or aerobic exercise.
Saturday -3 km interval run
Now you can run at a steady speed of 1.5km. Now you can design the route and extend it to 3 kilometers. Remember to jog 1.5km, run 0.5km, jog 1.5km, run 0.5km. ..
Week 5: Almost ready!
Monday -2.5 km interval running
Continue to run intermittently, but this time run 2.5 kilometers, and run the whole course in the order of 0.5 kilometers jogging and 0.5 kilometers running.
Wednesday-core muscle group exercises
Exercise leg and hip muscles, plus some sprint training.
Saturday -4 km jogging
I will run 4 kilometers today. This is the longest distance you have run so far. Take your time and see how it goes.
Tip: SonjaMoses said, "Running should relieve stress. When you finish running, you should clear your mind and imagine yourself successfully running the whole course. "
Week 6: You made it!
Monday -3 km jogging
Run at the frequency of 1.5km jogging and 1.5km running. If you think you can, you can run 3 kilometers smoothly and quickly.
Wednesday-core muscle group exercises
Please refer to the previous training.
Saturday-your first 5 kilometers!
Plan your 5 km route and take your time. It will take you 35 to 45 minutes.